Bowflex PR1000 Owners Manual - Page 21

Chest Exercises, Muscles Worked, Machine Set-Up, Success Tips - power rods

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Exercises Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and your torso throughout the motion. • Keep your chest muscles tight. • Limit and control your range of motion. • Keep your knees bent, feet flat on the floor, head back against the bench. • Keep your shoulder blades pinched together and maintain good spinal alignment. Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep your knees bent, feet flat on the floor, head back against the bench. • Do not let your elbows travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. 21 Owner's Manual

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Exercises
Bench Press -
Shoulder Horizontal Adduction (and elbow extension)
Chest Exercises
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
•
Adjust the bench to a 45° incline.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod® resistance rods.
Success Tips
•
Maintain a 90° angle between your upper arms and
your torso throughout the motion.
•
Keep your chest muscles tight.
•
Limit and control your range of motion.
•
Keep your knees bent, feet flat on the floor, head
back against the bench.
•
Keep your shoulder blades pinched together and
maintain good spinal alignment.
Decline Bench Press -
Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
•
Adjust the bench to a 45° incline.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod® resistance rods.
Success Tips
•
Maintain a 90° angle between your upper arms and
torso at the start of the motion, and slightly less than
90° at the finish.
•
Keep your knees bent, feet flat on the floor, head
back against the bench.
•
Do not let your elbows travel behind your shoulders.
•
Keep your shoulder blades pinched together and
maintain good spinal alignment.
Owner’s Manual
21